pleaseeee...help the fat kid...

[showmeyourtints]

i really need some help with my diet..the more posts i read the more i realize how uneducated on diets i actually am...i thought you were supposed to avoid all fats all together..but now i know your not...can someone please post a step by step diet, one optimal for cutting..for a 5'11' 223lbs male..my body fat was tested but i dont think it was accurate..at 25.9%.i would like to drop as much as possible in 8 weeks..and ill be happy with whatever results i achieve...i do cardio every morning for 20-45mins before i eat, and at night after my weight training, again 20-45 mins...mon-chest-tris,tue-back-bi,wed-shoulder,thurs-chest-tri,fri-back-bi,sat-legs ,mon-wed-fri morn i do abs...please can someone help a rookie dieter?

 

[Mr_Sinister]

It's a bit tough to tailor a diet since people have different needs, but Here is my 2cents from another thread:

Stick to simple, natural foods like beef, chicken, eggs, fish and fibrous vegetables.

Aim to get 1 gram/lb protein.

Supplement w/ fish oils, olive oil is good as well, use it to cook food in place of other oils.

Also, make sure you take a multi, and supplement with zinc.

There are numerous ways to diet, pick what you can stick with. The two common diets are low fat, and low carb. As of right now i'm doing low carb w/ketosis. Here is what I eat usually:

Breakfast: 4 whole eggs, raw if i'm in a hurry. Multi, zinc.

Snack: Sharp Cheddar, about 6 one-ounce cubes.

Lunch: Cut of chicken of some kind (usually 2 servings of thighs/drumsticks since they're cheap), and fibrous vegetable (usually steamed spinach)

Next Meal: Probably the same as lunch or either that more raw eggs.

Dinner: Beef (Pot roast is cheap, takes some time to cook tho), with mushrooms and mashed cauliflower. Or tilapia with steamed broccoli and asparagus. Finish off with psyllium husk drink and fish oil capsules.

I've been doing this for 3 1/2 weeks and i've had some good success. I also don't use protein powder, no bias against them I'm just not willing buy any. But if you have some make sure they don't contain fillers like maltodextrin or dextrose, or unnecessary sugars and starches. Also if you drink diet drinks, see if citric acid affects you. And on weekends I add in a refeed meal to keep me sane. This meal consists of carbs, with little fat. Hope this helps. Others will probably answer in a little bit.

 

[lardo5150]

you also might want to check out burn the fat, feed the muscle, it is an ebook offered on this site, it is an EXTREMELY helpful book on diet and training.

 

[coryriffel011]

Check the sticky on top of the page posted by pintoca, its got all the info you need to start your diet.

 

[timtim]

showme

glad to see your looking here for help. mr.sinister gave great advice.

there are various formulas to use to work your caloric level. i could recommend the harris-benedict formula. do a search on google, it will help you out with the numbers.

you could easily try bodyweight x 15 to start. from there you cut calories as necessary, never going below bw x 10.

this is just a brief outline but can get you started.

 

[lardo5150]

I TOTALLY agree with Cory, check out pintoca's post, GREAT info.

 

[irish-1]

i really need some help with my diet..the more posts i read the more i realize how uneducated on diets i actually am...i thought you were supposed to avoid all fats all together..but now i know your not...can someone please post a step by step diet, one optimal for cutting..for a 5'11' 223lbs male..my body fat was tested but i dont think it was accurate..at 25.9%.i would like to drop as much as possible in 8 weeks..and ill be happy with whatever results i achieve...i do cardio every morning for 20-45mins before i eat, and at night after my weight training, again 20-45 mins...mon-chest-tris,tue-back-bi,wed-shoulder,thurs-chest-tri,fri-back-bi,sat-legs ,mon-wed-fri morn i do abs...please can someone help a rookie dieter?

hey m8
i need a bit of help also i wont to get into bodybuilding but i dont no where to start aye so i asked a dude 4 some tips n yeah but anyway i no how ya feel laterz

 

[sdupdike]

It's a bit tough to tailor a diet since people have different needs, but Here is my 2cents from another thread:

Stick to simple, natural foods like beef, chicken, eggs, fish and fibrous vegetables.

Aim to get 1 gram/lb protein.

Supplement w/ fish oils, olive oil is good as well, use it to cook food in place of other oils.

Also, make sure you take a multi, and supplement with zinc.

There are numerous ways to diet, pick what you can stick with. The two common diets are low fat, and low carb. As of right now i'm doing low carb w/ketosis. Here is what I eat usually:

Breakfast: 4 whole eggs, raw if i'm in a hurry. Multi, zinc.

Snack: Sharp Cheddar, about 6 one-ounce cubes.

Lunch: Cut of chicken of some kind (usually 2 servings of thighs/drumsticks since they're cheap), and fibrous vegetable (usually steamed spinach)

Next Meal: Probably the same as lunch or either that more raw eggs.

Dinner: Beef (Pot roast is cheap, takes some time to cook tho), with mushrooms and mashed cauliflower. Or tilapia with steamed broccoli and asparagus. Finish off with psyllium husk drink and fish oil capsules.

I've been doing this for 3 1/2 weeks and i've had some good success. I also don't use protein powder, no bias against them I'm just not willing buy any. But if you have some make sure they don't contain fillers like maltodextrin or dextrose, or unnecessary sugars and starches. Also if you drink diet drinks, see if citric acid affects you. And on weekends I add in a refeed meal to keep me sane. This meal consists of carbs, with little fat. Hope this helps. Others will probably answer in a little bit.

The protein from raw eggs is not absorbed as much as it would be from cooked eggs. Also, eating only protein as a meal or snack is not the best thing. At least add in some fibrous veggies. And cheese would not be considered a suitable meal or snack in most bodybuilders diet. Most cut out all dairy if they're trying to lose fat. If not, use fat-free dairy.

 

[Mr_Sinister]

it's working so far, no digestion problems regarding eggs. In fact i'm pretty clean, maybe it's the fact that i don't eat as much food as when bulking, but no more extra trips to the bathroom, and i don't eat much cheese maybe 2-3 times a week and 6-8 cubes post workout or either that more eggs. I recover fine with casein and fat and didn't notice any difference if I had used straight up whey. Personally my opinion on absorption rate is not high. Also, i'm not on a 'true' bodybuilder diet (plain egg whites, oatmeal, etc), I cut up best w/ ketosis type diets.

Why don't you post up your diet? I doubt the guy who started the thread will come back to answer, but it would be nice to compare two different methods.

 

[sdupdike]

it's working so far, no digestion problems regarding eggs. In fact i'm pretty clean, maybe it's the fact that i don't eat as much food as when bulking, but no more extra trips to the bathroom, and i don't eat much cheese maybe 2-3 times a week and 6-8 cubes post workout or either that more eggs. I recover fine with casein and fat and didn't notice any difference if I had used straight up whey. Personally my opinion on absorption rate is not high. Also, i'm not on a 'true' bodybuilder diet (plain egg whites, oatmeal, etc), I cut up best w/ ketosis type diets.

Why don't you post up your diet? I doubt the guy who started the thread will come back to answer, but it would be nice to compare two different methods.

Well, I'll post my diet, but you might want to know that one, I'm a girl, and two, I'm cutting for a figure competition. So I am on a strict competition diet. Here it is, it can be adjusted by just adding in larger quantities for you guys.

4 am, morning cardio
30 - 45 minutes, elliptical, walking/running

5:30 am, meal 1
2 egg beaters, 3 egg whites, scrambled
1/2 cup oats

9:00 am, meal 2
4 oz chicken/turkey breast
1 cup green beans
2 fish oil caps

12:00 pm, weights

1:00 pm, meal 3 (PWO shake)
1 scoop whey
1/2 cup oats

3:00 pm, meal 4
4 oz chicken/turkey breast
1 cup broccoli
2 fish oils

6:00 pm, meal 5
4 oz chicken/turkey breast
1 cup broccoli
2 fish oils

8:30 pm, pre-bed shake
1 scoop casein protein blend
1 tbs natty pb

Ok, there it is. Not much variety, but it works. Every Wednesday and Saturday I add in some extra carbs, brown rice or sweet potatos. Once or twice a week I throw in some extra lean beef.

This comes out to about 1200 calories, 60% protein, 15% carbs, 25% fat.

 

[sdupdike]

it's working so far, no digestion problems regarding eggs. In fact i'm pretty clean, maybe it's the fact that i don't eat as much food as when bulking, but no more extra trips to the bathroom, and i don't eat much cheese maybe 2-3 times a week and 6-8 cubes post workout or either that more eggs. I recover fine with casein and fat and didn't notice any difference if I had used straight up whey. Personally my opinion on absorption rate is not high. Also, i'm not on a 'true' bodybuilder diet (plain egg whites, oatmeal, etc), I cut up best w/ ketosis type diets.

Why don't you post up your diet? I doubt the guy who started the thread will come back to answer, but it would be nice to compare two different methods.

And just to clarify about the raw eggs, all I was saying was that you would actually get more protein out of cooked eggs than raw eggs.

 

[trialbypinoy]

Well, I'll post my diet, but you might want to know that one, I'm a girl, and two, I'm cutting for a figure competition. So I am on a strict competition diet. Here it is, it can be adjusted by just adding in larger quantities for you guys.

4 am, morning cardio
30 - 45 minutes, elliptical, walking/running

5:30 am, meal 1
2 egg beaters, 3 egg whites, scrambled
1/2 cup oats

9:00 am, meal 2
4 oz chicken/turkey breast
1 cup green beans
2 fish oil caps

12:00 pm, weights

1:00 pm, meal 3 (PWO shake)
1 scoop whey
1/2 cup oats

3:00 pm, meal 4
4 oz chicken/turkey breast
1 cup broccoli
2 fish oils

6:00 pm, meal 5
4 oz chicken/turkey breast
1 cup broccoli
2 fish oils

8:30 pm, pre-bed shake
1 scoop casein protein blend
1 tbs natty pb

Ok, there it is. Not much variety, but it works. Every Wednesday and Saturday I add in some extra carbs, brown rice or sweet potatos. Once or twice a week I throw in some extra lean beef.

This comes out to about 1200 calories, 60% protein, 15% carbs, 25% fat.

1200 calories?!?!? how much do you weight???

 

[van_wilder]

The protein from raw eggs is not absorbed as much as it would be from cooked eggs. Also, eating only protein as a meal or snack is not the best thing. At least add in some fibrous veggies. And cheese would not be considered a suitable meal or snack in most bodybuilders diet. Most cut out all dairy if they're trying to lose fat. If not, use fat-free dairy.

well said.. don't like the cheese in there... better with some lean meat. Looks like that diet is lacking in PRO as well. AND i HOPE those raw eggs are pasteurized or its gonna be time pretty soon.
good lluck
VW